1. Eat lean protein with every meal—Good proteins include chicken, lean beef and
turkey, tuna and other fish, eggs (also has fat) and egg whites, and protein
supplements.2. Eat unprocessed carbs—The bulk of your carb consumption should be in the
form of quality, unprocessed, low glycemic carbs such as oatmeal, sweet potatoes,
rice, whole gain pastas, breads, and cereals.3. Eat fruits and vegetables EVERYDAY—Fruits and vegetables contain
vitamins, minerals, and many nutrients vital for good overall health, wellness, and
growth.4. Eat good fats with every meal (except post-workout)—Dietary fat is very
important for proper body functioning and hormone production. Most people have
an unbalanced view of dietary fat and therefore limit it. Good sources of fat
include almonds and almond butter, peanuts and peanut butter, avocado, flax seed
and olive oil, and eggs.5. Don’t eat until you feel like you are going to vomit—When trying to gain
weight, some hard gainers eat to the point of vomiting. This is not healthy or
necessary. Instead of eating HUGE meals, I recommend eating 6-7 decently-sized
meals that make you feel full but not STUFFED and BLOATED.6. Cook meals in advance—Have food already cooked and ready to go when it is
time to eat makes getting enough calories much easier and less of a burden.7. A macronutrient ratio for bulking is 50:30:20 carbsrotein:fats—One should
always get 1-1.5 grams of protein per pound of bodyweight, this is your primary
objective. Above that, carbs and good fats will make up the bulk of your calories.
If you are consuming 3,000 calories, this would equate to:
a. Carbs = 375 grams
b. Protein = 225 grams
c. Fat = 67 grams
8. Eat the bulk of your carbs around your workout—Weight lifting increases the
body’s need for glucose, therefore it makes sense to eat carbs around your
workout.9. If you aren’t gaining weight you need to increase your calories—While some
people might be able to gain muscle on 3,000 calories, you may need to eat 4,000
or even 5,000 calories a day in order to grow. It is important to monitor your
weight and body fat% so you can tell whether or not you need to increase your
caloric intake.10. A cheat meal here and there won’t kill you—If you eat 6 meals a day then that
means you are eating 42 meals a week. Having one or two “off” meals will not
kill you and can me psychologically refreshing. If you want to enjoy a meal out
with your friends and family that is fine and encouraged.

Now that you know how you should eat everyday, it is time to get into the stimulus for
growth, the workout!

—

Hard Gainer Weight Training Program

In order to grow, you need to get STRONGER! The best way to accomplish this
is with heavy compound lifts. At this point in your development, there really is no need to
do isolation exercises as you need to build solid MASS. The primary exercises you want
to stick to are:

1. Choose a weight that will allow you to get at least 4 reps, but no more than 8 reps.
2. If you can get 8 reps with a given weight, then increase the load.
3. Rest 2 minutes between sets.
4. Exercises can be swapped from the list above for each given muscle group if desired.

—

Putting Everything into Action

Now that you have all this information it is time to put it into ACTION! I am
going to list to potential meal schedules for a morning and evening lifter and exercise
schedules.

• Your starting caloric intake is 15 * your bodyweight + 500
• If you weigh 160 lbs your starting caloric intake would be 2400 (160*15) + 500
= 3100 calories.
• Using the recommended ratio of 50:30:20 (carbsrotein:fat) you would consume
o Carbs = 387 grams
o Protein = 232 grams
o Fat = 69 grams
• More carbs should be eaten around your workout than at other times during the
day.
• Power MRPs can be used to meet your calorie requirements as outlined.
• Pre and during shakes should be implemented as outlined.
• I am not going to tell you to eat this many grams of protein and carbs in meal 1
and this many in meal 2. Instead your main focus should be on hitting your
targeted caloric intake and macronutrient amounts by choosing healthy foods
from the “High Performance Nutrient Selection” below.

Why would a 'hardgainer' want to eat lean meat? Wouldn't he want the extra calories?

Well extra calories are good Rugger, but its just better to eat leaner meat so your not getting any of the bad calories. The protein content is usually higher in the lean cuts, thought you would know that. If there still needing some extra calories they can get that from protein shakes. Hope that answered your question.

1. Eat lean protein with every meal—Good proteins include chicken, lean beef and
turkey, tuna and other fish, eggs (also has fat) and egg whites, and protein
supplements.2. Eat unprocessed carbs—The bulk of your carb consumption should be in the
form of quality, unprocessed, low glycemic carbs such as oatmeal, sweet potatoes,
rice, whole gain pastas, breads, and cereals.3. Eat fruits and vegetables EVERYDAY—Fruits and vegetables contain
vitamins, minerals, and many nutrients vital for good overall health, wellness, and
growth.4. Eat good fats with every meal (except post-workout)—Dietary fat is very
important for proper body functioning and hormone production. Most people have
an unbalanced view of dietary fat and therefore limit it. Good sources of fat
include almonds and almond butter, peanuts and peanut butter, avocado, flax seed
and olive oil, and eggs.5. Don’t eat until you feel like you are going to vomit—When trying to gain
weight, some hard gainers eat to the point of vomiting. This is not healthy or
necessary. Instead of eating HUGE meals, I recommend eating 6-7 decently-sized
meals that make you feel full but not STUFFED and BLOATED.6. Cook meals in advance—Have food already cooked and ready to go when it is
time to eat makes getting enough calories much easier and less of a burden.7. A macronutrient ratio for bulking is 50:30:20 carbsrotein:fats—One should
always get 1-1.5 grams of protein per pound of bodyweight, this is your primary
objective. Above that, carbs and good fats will make up the bulk of your calories.
If you are consuming 3,000 calories, this would equate to:
a. Carbs = 375 grams
b. Protein = 225 grams
c. Fat = 67 grams
8. Eat the bulk of your carbs around your workout—Weight lifting increases the
body’s need for glucose, therefore it makes sense to eat carbs around your
workout.9. If you aren’t gaining weight you need to increase your calories—While some
people might be able to gain muscle on 3,000 calories, you may need to eat 4,000
or even 5,000 calories a day in order to grow. It is important to monitor your
weight and body fat% so you can tell whether or not you need to increase your
caloric intake.10. A cheat meal here and there won’t kill you—If you eat 6 meals a day then that
means you are eating 42 meals a week. Having one or two “off” meals will not
kill you and can me psychologically refreshing. If you want to enjoy a meal out
with your friends and family that is fine and encouraged.

Now that you know how you should eat everyday, it is time to get into the stimulus for
growth, the workout!

—

Hard Gainer Weight Training Program

In order to grow, you need to get STRONGER! The best way to accomplish this
is with heavy compound lifts. At this point in your development, there really is no need to
do isolation exercises as you need to build solid MASS. The primary exercises you want
to stick to are:

1. Choose a weight that will allow you to get at least 4 reps, but no more than 8 reps.
2. If you can get 8 reps with a given weight, then increase the load.
3. Rest 2 minutes between sets.
4. Exercises can be swapped from the list above for each given muscle group if desired.

—

Putting Everything into Action

Now that you have all this information it is time to put it into ACTION! I am
going to list to potential meal schedules for a morning and evening lifter and exercise
schedules.

• Your starting caloric intake is 15 * your bodyweight + 500
• If you weigh 160 lbs your starting caloric intake would be 2400 (160*15) + 500
= 3100 calories.
• Using the recommended ratio of 50:30:20 (carbsrotein:fat) you would consume
o Carbs = 387 grams
o Protein = 232 grams
o Fat = 69 grams
• More carbs should be eaten around your workout than at other times during the
day.
• Power MRPs can be used to meet your calorie requirements as outlined.
• Pre and during shakes should be implemented as outlined.
• I am not going to tell you to eat this many grams of protein and carbs in meal 1
and this many in meal 2. Instead your main focus should be on hitting your
targeted caloric intake and macronutrient amounts by choosing healthy foods
from the “High Performance Nutrient Selection” below.

Well extra calories are good Rugger, but its just better to eat leaner meat so your not getting any of the bad calories. The protein content is usually higher in the lean cuts, thought you would know that. If there still needing some extra calories they can get that from protein shakes. Hope that answered your question.

What bad calories though? I donno about steak cuts, but with ground beef the protein content is the same in different levels of leanness. I just don't like it when people tell others to avoid eating fat. It only further promotes the 'fat is bad' myth.

What bad calories though? I donno about steak cuts, but with ground beef the protein content is the same in different levels of leanness. I just don't like it when people tell others to avoid eating fat. It only further promotes the 'fat is bad' myth.

Dude do you ever give up, your trying to make points thats already been made.. No one said not to take in good fats (show me were thats posted)......Good fats are great like the kind you get from using olive oil instead of grease. I have no clue what your talKing about promoting ''FAT IS BAD MYTH''. If you actually take the time and read a lil more you'll see a section called MONOUNSATURATED FATS & POLYUNSATURATED FATS.. So how am I promoting this ''dont take fats in myth'' when I posted suggestions for good fats...

Dude do you ever give up, your trying to make points thats already been made.. No one said not to take in good fats (show me were thats posted)......Good fats are great like the kind you get from using olive oil instead of grease. I have no clue what your talKing about promoting ''FAT IS BAD MYTH''. LMAOAY

That's why I was asking you which bad fat? Did you mean you don't like people eating animal fat?

Monounsaturated fat is believed to lower cholesterol and may assist in reducing heart disease. Like polyunsaturated fat it provides essential fatty acids for healthy skin and the development of body cells.

Monounsaturated fat is also believed to offer protection against certain cancers, like breast cancer and colon cancer.

Monounsaturated fats are typically high in Vitamin E, the anti-oxidant vitamin which is usually in short supply in many Western diets.

Cold pressed extra virgin olive oil, if not over-heated, provides a range of phyto-chemicals and phenols which help to boost immunity and maintain good health.

Monounsaturated fat and weight loss
From a calorie viewpoint, however, there is no difference between monounsaturated, polyunsaturated fat and saturated fat. Because ALL fats are high in calories

Monounsaturated fat is believed to lower cholesterol and may assist in reducing heart disease. Like polyunsaturated fat it provides essential fatty acids for healthy skin and the development of body cells.

Monounsaturated fat is also believed to offer protection against certain cancers, like breast cancer and colon cancer.

Monounsaturated fats are typically high in Vitamin E, the anti-oxidant vitamin which is usually in short supply in many Western diets.

Cold pressed extra virgin olive oil, if not over-heated, provides a range of phyto-chemicals and phenols which help to boost immunity and maintain good health.

Monounsaturated fat and weight loss
From a calorie viewpoint, however, there is no difference between monounsaturated, polyunsaturated fat and saturated fat. Because ALL fats are high in calories

that is beautiful, now can we get back to the show! j.j pass the popcorn,rugger have you seen the remote?

Something I'd like to add is consistency... Be consistent with your diet, lifting, and your sleep.

For me, I've found I grow more when using what I would call a "3 stage routine" One week I'll do TUT lifts, next week I'll do a standard 8-10 or 10-12 routine, and one week I'll do a power scheme. Keeps your muscles guessing, and growing.

I'm just trying to figure out why you don't think people should eat fatty, red meats? Mauro Di Pasquale has a plethora of information and data showing that red meat and it's saturated fat isn't unhealthy but healthy. He points out a long list of benefits that fatty red meat has. IIRC red meat and it's saturated fat also increases serum testosterone. Also, iirc again, the AMA recommends saturated fat.

i heard that the coloring of the red meat(the die that makes it red) used to or still contain a cancer causing ingredient called sacchrin, and the rareness of red meat causes problems with digestion.especially.pork.!

I dont think there are many plants that use dye when processing their meat anymore, I havent seen it in years and when it was available I didnt purchase it. Meat should always be cooked till well done. Meat is one of the most nutrient dense foods there is, the fat should be discarded though, it screws up digestion.

I'm just trying to figure out why you don't think people should eat fatty, red meats? Mauro Di Pasquale has a plethora of information and data showing that red meat and it's saturated fat isn't unhealthy but healthy. He points out a long list of benefits that fatty red meat has. IIRC red meat and it's saturated fat also increases serum testosterone. Also, iirc again, the AMA recommends saturated fat.

I've read the same data.I don't think eating saturated fat from red meat a couple of times a week is going to harm you,on the contrary,if you're on a bulk and lifting heavy it will be benificial,helping to raise your natural test levels.But everything in moderation...

Something I'd like to add is consistency... Be consistent with your diet, lifting, and your sleep.

For me, I've found I grow more when using what I would call a "3 stage routine" One week I'll do TUT lifts, next week I'll do a standard 8-10 or 10-12 routine, and one week I'll do a power scheme. Keeps your muscles guessing, and growing.

I've read the same data.I don't think eating saturated fat from red meat a couple of times a week is going to harm you,on the contrary,if you're on a bulk and lifting heavy it will be benificial,helping to raise your natural test levels.But everything in moderation...

There nothing wrong with eating meat, thats a great source of protein..And I eat it 3 time daily.I have no clue where he comes up with his stuff.

I've read the same data.I don't think eating saturated fat from red meat a couple of times a week is going to harm you,on the contrary,if you're on a bulk and lifting heavy it will be benificial,helping to raise your natural test levels.But everything in moderation...